Name: Playbook - Richard Brindley - W5/D5 Hypertrophy
Uploaded: 2023-01-04T17:23:19.906Z
Duration: 45 min
Description: W5/D5 Hypertrophy

WORKOUT DETAILS:
Upper body, lower body & core 
- Deadbug
- Box Squat
- Kneel To Squat
- Front Raise To Twist
- Alternating Front Presses
- Rear Delt Row To External Rotation 
- Underhand Lat Pulldowns
- Narrow Elbow To Floor Push Ups

*Always choose weight/resistance that's comfortable and controllable.

1. Lift your legs so your knees are directly over your hips.
2. Slowly lower one arm and extend opposite leg until they’re just above the floor.
3. Bring them back to the starting position. 
4. Repeat on the opposite side.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Dead Bug

1. Start with a barbell on your upper back.
2. Press hips back and lower down until your glutes touch the box.
3. Press through heels and stand back up.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Barbell Box Squats

1. Start on your knees.
2. Manoeuvre the body into a deep squat. 
3. Keep your back neutral with your chest out.
4. Revert back to starting position and complete desired reps.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Kneel To Squat

1. Sit on a bench and hold the dumbbells by your side and palms facing inwards.
2. Raise one arm directly in front you - keep your arm extended and twist your wrist inwards and then outwards.
3. Lower the dumbbell back to starting position and repeat with the other arm (alternate).

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Front Raise To Twist

1. Raise your aims and bend your elbows at 90 degrees - dumbbells should be shoulder height facing in front you.
2. Extend one arm like a boxing jab - the aim is to keep the jab in a straight line.
3. Return back to starting position and repeat with the other arm (alternate).

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

DB Alternating Front Presses

1. Set the bench at 45 degrees.
2. Row to your hips contracting your lower lats.
3. Keep your core tight and stay flat on the bench.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Incline Bench Dumbbell Row

1. Hold the bar with your palms facing you
as you pull the bar down lean back slightly.
2. Engage your back as you pulldown.
3. Return to starting position with a controlled movement.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Underhand Grip Lat Pulldown

1. Start with both forearms on the floor and push yourself up.
2. Revert back to starting position and bring both hands inwards (one hand on top of the other).
3. Push yourself up from this narrow position.
4. Return back to starting position - that’s 1 Rep.
5. Complete desired reps.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Narrow Elbow To Floor Push Ups

W5/D5 Hypertrophy

W1/D1 Push Day

W1/D2 Pull Day

W1/D3 Leg Day

W1/D4 Active Recovery

W1/D5 Hypertrophy

Enjoyed this today. Gym was quite busy so it was good to get a bench in the corner and achieve most of the circuit without having to wait for others to finish with equipment

W5/D5 Hypertrophy

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